‘‘In
line with all provision on the online primary curriculum blogs, PE lessons are
available 24 hours a day. This is to ensure that PE lessons can be accessed at
a convenient time to fit in with you and your family routine’’
Week 8 Reception Flexibility
Warm up Routine
Make sure you have plenty of space around you: Follow Mr.
Min and try your best!
|
1
|
Toes to Sky Touches
|
|
2
|
Tip Toes Walks
|
|
3
|
Heel Walks
|
|
4
|
Caterpillar Crawl
|
|
5
|
Arm Circles
|
Yoga/Stretching
Child’s
Pose:
1.
Kneel down with knees
spread apart and toes touching each other.
2.
Bend forward to place
the forehead on the mat or floor. Stretch the arms forward with the palms
extended in front of the head.
3.
Move the lower half of
the body such that the buttocks touch the heels.
4.
Inhale and exhale
slowly in this pose and hold it for about 30 seconds.
Bow Pose:
1.
Lie on the belly
with the head towards one side and the hands alongside the body.
2.
Turn the head to touch
the floor with the chin. Exhale fold the knees and grab the right ankle with
the right hand and left ankle with the left hand.
3.
Inhale slowly lift the
chest and raise the knees while continuing to hold the ankles with hands.
4.
Exhale and slowly
lower chest and feet. Return to the original position in step one.
Cobra Pose:
1.
Lie down on the belly
with face down, elbows bent, and hands placed next to the face.
2.
Gently push the hands
to the floor and lift the body upwards. Gradually straighten the elbows and
raise the head while doing so.
3.
Put the weight on the palms
and raise the upper body.
4.
The child can hold
this position for 10 seconds and come back to the initial position
Sit and Reach:
1.
Sit on the floor with
legs straight forward and feet next to one another.
2.
Slowly bend forward
and touch the toes with hands. Hold the position for 10-30 seconds and return
to the original position.
Downward Dog:
1.
Rest on all fours,
facing downwards.
2.
Gradually push the
weight backward with the hips moving backward too. The hips should remain
pushed up in the air.
3.
The legs remain
straight. Keep pushing to the rear until the body forms an inverted V-shape.
4.
Hold the position for
10-30 seconds before slowly returning to step one.
Cross Arm Stretch:
1.
Stand straight with
feet at a normal distance from one another.
2.
Raise the right arm
and move it towards the left.
3.
With the left hand,
push the right elbow to make the right arm stretch.
4.
Hold this position for
around 10 to 30 seconds. Repeat the same steps with the other arm.
Butterfly Stretch:
1.
Sit down with folded
legs.
2.
Bring the feet
together such that the soles touch one another.
3.
Let the knees stretch
apart while the soles continue to stay in contact. The back should remain
straight and slightly lifted.
4.
Swing the knees up and
down, like flapping wings of a butterfly.
5.
Keep moving the legs
for 30 seconds to 1 minute and return to the original position.
Split Stretch:
1.
Sit down with the
soles of the feet together. The knees stay folded and pressed towards the
ground.
2.
Bend forward while
placing forearms on the knees.
3.
Hold the position for
20-30 seconds before returning to the original position.
Side Stretch:
1.
Stand up with your feet set slightly wider than your shoulders.
2. Then raise your left arm up and sideways
over your head.
3. At the same time reach down with your
right arm and bend your upper body down to the right-hand side.
4. Repeat this on the other side.
Please watch the video below